UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post - James Llewellin's Off Season Strength and Mass Journal

supercell · 12-03-2008, 06:51 PM

Today is Weds 12th March 2008

Today was a good day.

Not for any other reason than the leg session today was a great one.

After coughing my lungs up for the past 4 days I was a little reserved as far as what to expect of myself, plus the fact it was my first 'proper' leg session for 6 weeks!!

Anyway to the session itself

1. Front Squats

1x8 60kgs
1x8 80kgs
1x6 100kgs
1x5 120kgs
1x5 140kgs

After chalking my t shirt (thanks to Matt) the exercise became less of a 'hang onto the bar for dear life' exercise and more of a 'concentrate on the form' exercise.

I think we both suprised ourselves here as to how heavy we were actually going to go. I last did front squats about 2 years ago and Matt did them around 5 years ago.

Form was excellent, right to the bottom until glutes hit hamstrings. It felt suprisingly comfortable but with my rather wheezy chest it certainly made me breathless.

it felt good and 140kg on the front squat was a great start to our leg workouts for this phase of the off season.

2. Hack Squats

1x12 120kgs (I am taking the machine as 20kgs here but in reality its probably more)
1x8 140kgs
1x8 180kgs

The hacks felt good after the front squats and really hit my quads a treat after a serious pre exhaustion on the front squats. They really did feel pumped by this point and very wobbly meaning I had gone pretty much to muscular failure.

3. Seated ham curls

1x15 half stack
1x15 3/4 stack
1xfailure whole stack

The difference between the 3/4 stack and whole stack was huge. I think I managed around 10 reps (last 1-2 assisted) with the whole stack but by then my legs were shaking

4. Standing Leg Curls

1x12 20kgs
1x12 25kgs
1xfailure 30kgs

Again on the work set I went to failure on these with Matt just giving me a helping spot on the last rep or so, in fact we had to laugh because on the last rep he lifted the whole weight and I couldn't lift the weight of my leg!!!

I sit here now with my legs feeling tight and getting DOMS already.
Looking forward to a day off tomorrow as I am knackered tonight and really want to shift this cough as its not conducive to training although saying that todays session was right up there with the best.

J

12-03-2008, 06:51 PM	#44 (permalink)
supercell Middleweights...You bloody sure? Join Date: Aug 2005 Location: Kent Posts: 1,341	Re: James Llewellin's Off Season Strength and Mass Journal Today is Weds 12th March 2008 Today was a good day. Not for any other reason than the leg session today was a great one. After coughing my lungs up for the past 4 days I was a little reserved as far as what to expect of myself, plus the fact it was my first 'proper' leg session for 6 weeks!! Anyway to the session itself 1. Front Squats 1x8 60kgs 1x8 80kgs 1x6 100kgs 1x5 120kgs 1x5 140kgs After chalking my t shirt (thanks to Matt) the exercise became less of a 'hang onto the bar for dear life' exercise and more of a 'concentrate on the form' exercise. I think we both suprised ourselves here as to how heavy we were actually going to go. I last did front squats about 2 years ago and Matt did them around 5 years ago. Form was excellent, right to the bottom until glutes hit hamstrings. It felt suprisingly comfortable but with my rather wheezy chest it certainly made me breathless. it felt good and 140kg on the front squat was a great start to our leg workouts for this phase of the off season. 2. Hack Squats 1x12 120kgs (I am taking the machine as 20kgs here but in reality its probably more) 1x8 140kgs 1x8 180kgs The hacks felt good after the front squats and really hit my quads a treat after a serious pre exhaustion on the front squats. They really did feel pumped by this point and very wobbly meaning I had gone pretty much to muscular failure. 3. Seated ham curls 1x15 half stack 1x15 3/4 stack 1xfailure whole stack The difference between the 3/4 stack and whole stack was huge. I think I managed around 10 reps (last 1-2 assisted) with the whole stack but by then my legs were shaking 4. Standing Leg Curls 1x12 20kgs 1x12 25kgs 1xfailure 30kgs Again on the work set I went to failure on these with Matt just giving me a helping spot on the last rep or so, in fact we had to laugh because on the last rep he lifted the whole weight and I couldn't lift the weight of my leg!!! I sit here now with my legs feeling tight and getting DOMS already. Looking forward to a day off tomorrow as I am knackered tonight and really want to shift this cough as its not conducive to training although saying that todays session was right up there with the best. J __________________ James Llewellin - A proud member of Team M.P To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Sports Supplements tailored for You www.jamesllewellin.com